Mukaganiza zovala diresi lopanda manja, kodi mumamva zachilendo komanso zosasangalatsa poganizira za mafuta omwe ali m'manja mwanu? Mwina mumachita manyazi poganizira za khungu lomwe lili pansi pa mikono yanu likugwa apa ndi apo mukamayenda kapena kugwira ntchito. Ili ndi vuto lofala kwa anthu ambiri, makamaka akazi. Sikuti inu nokha, komanso anthu athanzi komanso ochita masewera olimbitsa thupi akhoza kukhala ndi vutoli. Lero, tiyeni tikambirane zomwe zimayambitsa manja onenepawa ndi zomwe tingachite.
Kodi 'dzanja lolemera' limeneli ndi chiyani kwenikweni?
Mwachidule, timatcha mafuta a m'manja mafuta owonjezera ndi khungu lomwe limasonkhana m'manja, makamaka pansi pa manja apamwamba. Koma si mafuta onsewa omwe ali ofanana. Pali mitundu iwiri ikuluikulu ya mafuta m'thupi lathu. Ngati mukudziwa pang'ono za izi, zidzakhala zosavuta kuti mumvetse vutoli.
| Mtundu wa Mafuta | Kufotokozera |
|---|---|
| Mafuta a mkati mwa thupi | Awa ndi mafuta omwe amasungidwa mozungulira ziwalo zomwe zili m'mimba mwathu (monga mtima, chiwindi, ndi kapamba). Izi zimateteza ziwalo zathu. Komabe, ngati achuluka kwambiri, amawonjezera chiopsezo cha matenda akuluakulu monga matenda a mtima, matenda a shuga, ndi sitiroko. |
| Mafuta a pansi pa khungu | Uwu ndi mafuta omwe ali pansi pa khungu lathu. Mtundu uwu wa mafuta umapezeka pansi pa khungu la manja, miyendo, ndi m'mimba mwathu. Umathandiza kuteteza mafupa ndi minofu pakagwa ngozi, komanso umateteza mitsempha ndi mitsempha yamagazi. Ndi mafuta ochulukirapo a m'thupi omwe amatipangitsa kumva kuti ndi onenepa. Kuchuluka kwa mafuta amenewa sikulinso bwino pa thanzi lathu. |
Kotero, manja anu amamva onenepa pamene kuchuluka kwa mafuta m'manja mwanu kumawonjezeka ndipo nthawi zina khungu limagwa. Nthawi zina, ngakhale titayang'anira zakudya zathu, kuchita masewera olimbitsa thupi, komanso kuchepetsa mafuta m'ziwalo zina za thupi lathu, zimakhala zovuta pang'ono kuchepetsa mafuta m'manja awa.
Kodi ndi zifukwa ziti zomwe zimayambitsa manja akuluakulu?
Palibe chifukwa chimodzi chokha chochitira izi. Pali zinthu zingapo zomwe zingakhudze izi.
- Kunenepa Kwambiri: Pamene kulemera kwa thupi lonse kukukwera, mafuta ochulukirapowo amasungidwa m'malo osiyanasiyana, kuphatikizapo m'manja.
- Kuchepetsa thupi kwambiri: Mukachepetsa thupi kwambiri nthawi imodzi, ngakhale mafuta atachepa, khungu limatha kugwedezeka. Izi zingapangitsenso manja anu kuoneka onenepa.
- Majini: Nthawi zina izi ndi chinthu chomwe timachitengera. Mawonekedwe a thupi la amayi anu, abambo anu, ndi abale anu nawonso amachita nawo gawo. Majini amatha kudziwa komwe mafuta ambiri amasungidwa m'thupi .
- Kusalingana kwa mahomoni: Kusintha kwa mahomoni m'thupi, makamaka mwa akazi, kungakhudze kusunga mafuta. Kusintha kwina kwa mahomoni kungayambitse kuchuluka kwa madzi m'thupi, zomwe zimapangitsa kuti manja azioneka otupa.
- Ukalamba: Pamene tikukalamba, khungu lathu limataya kulimba. Minofu imachepanso. Izi zingayambitse khungu kufooka ndi kuchuluka kwa mafuta.
- Moyo Wosachita Zochita: Ngati mumakhala moyo wongokhala popanda kuchita masewera olimbitsa thupi, thupi lanu limatentha ma calories ochepa. Ma calories owonjezera amasungidwa ngati mafuta m'thupi lanu, makamaka m'malo monga m'manja mwanu.
Ndiye ndi njira ziti zomwe zingachitike pa izi?
Nkhani yabwino ndi yakuti pali njira zowongolera, kuchepetsa, komanso mwina kuthetseratu vutoli. Tiyeni tiwone zomwe zili.
Njira Zachilengedwe
Choyamba muyenera kuyesa njira zachilengedwe. Izi zikuphatikizapo kusintha zakudya zanu komanso kuchita masewera olimbitsa thupi.
Chofunika kwambiri ndikumvetsetsa kuti simungangochepetsa malo amodzi m'thupi lanu. Sikokwanira kungolimbitsa manja anu. Mukayesetsa kuchepetsa mafuta m'thupi lanu lonse, mafuta omwe ali m'manja mwanu nawonso amachepa.
- Zakudya: Chepetsani kuchuluka kwa mafuta, shuga, zakudya zokhala ndi ufa wambiri, ndi chakudya chofulumira (chakudya chosafunikira) momwe mungathere. M'malo mwake, onjezerani ndiwo zamasamba, zipatso, masamba obiriwira, zakudya zokhala ndi ulusi wambiri, ndi zakudya zokhala ndi mapuloteni ambiri (mazira, nsomba, nsawawa, mphodza) muzakudya zanu. Imwani madzi ambiri tsiku lonse.
- Kuchita Masewera Olimbitsa Thupi: Ndikofunikira kuphatikiza masewera olimbitsa thupi muzochita zanu za tsiku ndi tsiku. Muyenera kuphatikiza makamaka masewera olimbitsa thupi a cardio omwe amawonjezera kugunda kwa mtima wanu (kuyenda mwachangu, kuthamanga, kukwera masitepe, kukwera njinga) ndi masewera olimbitsa thupi olimbitsa thupi omwe amalimbitsa minofu yanu.
- Kugona: Maola 7-8 patsikuKugona bwino usiku nakonso n'kofunika kwambiri. Mukagona bwino, mahomoni a thupi lanu amakhala ogwirizana. Zimakupatsiraninso mphamvu ndi chilimbikitso chomwe mukufunikira kuti muzichita masewera olimbitsa thupi.
Zosankha za Opaleshoni
Nthawi zina, ngakhale mutachita masewera olimbitsa thupi komanso zakudya zotani, simungathe kuchotsa khungu lofooka ndi mafuta m'manja mwanu. Vutoli ndi lalikulu kwambiri kwa anthu omwe adataya thupi kwambiri. Pazochitika zotere, mungafune kuganizira njira zina monga opaleshoni.
- Kukweza mkono (Kukweza mkono / Brachioplasty): Izi zimaphatikizapo kuchotsa khungu ndi mafuta ochulukirapo kuchokera pansi pa mkono, kulimbitsa khungu lotsala ndikulisokanso kuti likhale lokongola. Izi zimapangitsa mkono kukhala wokongola komanso wachinyamata. Opaleshoni iyi imachitika pansi pa mankhwala oletsa ululu. Zimatenga milungu ingapo kuti uchire.
- Kuchotsa mafuta m'thupi: Izi zimaphatikizapo kulowetsa chida chaching'ono kudzera mu kudula pang'ono ndikuchotsa mafuta ochulukirapo m'dzanja. Komabe, njira iyi yokha singathe kukonza khungu lomwe lagwa. Chifukwa chake, madokotala nthawi zina amalimbikitsa kuphatikiza njira ziwirizi.
Chofunika: Opaleshoni ndi chisankho chachikulu. Ngati mukuganiza zochichita, ndikofunikira kufunsa katswiri wodziwa bwino ntchito (Consultant Surgeon) ndikukambirana zabwino, zoyipa, zoopsa, ndi ndalama musanapange chisankho.
Masewera olimbitsa thupi omwe amathandiza kuchepetsa mafuta m'manja
Monga tafotokozera pamwambapa, ndikofunikira kuchita masewera olimbitsa thupi thupi lanu lonse. Komabe, kuwonjezera masewera olimbitsa thupi ena omwe amalimbitsa (kulimbitsa) minofu ya mkono wanu kungakuthandizeni kupeza zotsatira mwachangu.
Malangizo ambiri ndi akuti munthu azichita masewera olimbitsa thupi osachepera maola 2.5 (mphindi 150) kapena kuchita masewera olimbitsa thupi amphamvu kwa mphindi 75 pa sabata. Musayambe kuchita masewera olimbitsa thupi olemetsa nthawi imodzi. Yambani pang'onopang'ono ndipo lolani thupi lanu lizolowere.
Nazi masewera olimbitsa thupi osavuta omwe mungachite kunyumba:
- Ma push-up: Mungayambe ndi ma push-up a pakhoma.
- Kudumphira m'mimba mwa triceps: Izi zitha kuchitika pogwiritsa ntchito mpando kapena bedi.
- Ma curls a bicep: Mutha kuchita izi pogwiritsa ntchito mabotolo awiri amadzi.
- Kuzungulira manja: Kutambasula manja m'mbali ndikuzungulira mozungulira.
Mukhoza kuonera masewera olimbitsa thupi awa pa intaneti (monga YouTube). Chofunika kwambiri ndi kuleza mtima . Musayembekezere zotsatira usiku umodzi kapena patatha sabata imodzi. Ngati muyesa kwa miyezi ingapo, mudzawona kusintha kwakukulu.
Uthenga Wopita Nawo Kunyumba
- Manja okulira ndi vuto lofala kwa anthu ambiri. Pakhoza kukhala zifukwa zingapo zomwe zimachititsa zimenezi.
- Gawo labwino komanso loyamba ndikukhala ndi zakudya zoyenera komanso kuchita masewera olimbitsa thupi nthawi zonse.
- Simungathe kutaya mafuta kuchokera ku gawo limodzi lokha la thupi lanu. Yang'anani kwambiri pakuchepetsa thupi lanu lonse.
- Zimatenga nthawi kuti muwone zotsatira, choncho khalani oleza mtima ndipo musataye mtima.
- Ngati njira zachilengedwe sizikuthandiza ndipo zikukuvutitsani maganizo kwambiri, mutha kuganizira njira zina monga opaleshoni. Koma onetsetsani kuti mwafunsa dokotala woyenerera kuti akuthandizeni.
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